Name: Playbook - Alice (Pineapplebrat) Klomp - W3/D4 Active Recovery/Core
Uploaded: 2022-04-13T16:10:14.496Z
Duration: 45 min
Description: W3/D4 Active Recovery/Core

An “off” day designed to incorporate mobility, core strength, and cardio to promote recovery and functional movement.

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

This movement will help open up your hips and get you warmed up.

Squat Hip Internal Rotation

This is a great test for ankle mobility. Keep your front foot as far from the wall as possible, while still keeping balance and getting your knee as close to the wall as possible. 
Try this exercise before each leg day, and each time try to move your foot further from the wall to notice progress.

Knee to Wall Lunge

Here I am using a bit of momentum to get into the positioning, but if possible, use as little motion as you can to activate the muscles. 
Start in a squat and sway forward and backward, activating the muscle near your shin— the tibialis anterior. You can also hold onto something for balance.

Tibialis Anterior Squat

Ankle and Hip Stretch

Lower body mobility warm up

Shoulder Mobility Warm-up

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bug*

- Start with your arms directly underneath your shoulders
- Keep your core engaged

Straight Arm Plank*

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps*

- Start in a high plank position
- Raise one arm at a time
- Keep your core engaged

Straight Arm Plank to Arm Raise*

- From elbow plank position 
- Bring one knee towards the outside of the elbow and back
- Repeat knee tuck on the opposite side

Plank Kick into Crunch*

- Keep your midline tight 
- There should be a straight line from your shoulders to your heels

Plank

W3/D4 Active Recovery/Core

Had to substitute a few exercises but I haven’t been more enthusiastic about a lake day in a long time! Thanks Alice I appreciate it have a great 2023!

Maxwell

It was a really good workout and it’s nice that everything is not crazy confusing so anyone can do it weather they’re a beginner or not.

Morgan

Will I be able to walk tomorrow? Only time will tell 🥵

Megan

W1/D1 Legs

Bailey

This felt awesome! Lower rest time and fewer sets for each exercise made me focus more on a weight that didn’t push too much but instead allowed for more concentrated form.

Victor

W1/D2 Push

The workout seems out of order and I found this to be the least challenging, maybe I’m executing wrong!

Maggie

really liked this one, well rounded and made me feel strong!

Emily B

W1/D3 Pull

I really need to work on my core strength…this was great!

Super nice active recovery. All of the core work was super challenging for me which felt good!

W1/D4 Active Recovery/Core

my legs are shaky! great leg day i really liked this one

W2/D1 Legs

did this one again! tbh my shoulders are popping

W2/D2 Push

W2/D3 Pull

loved the active rest. The abs were HARD to do all together 😅

W2/D4 Active Recovery/Core

W3/D1 Legs

W3/D2 Push

W3/D3 Pull

W4/D1 Legs

W4/D2 Push

W4/D3 Pull

cannot believe i finished the full 4 week plan. We laughed, we cried, we got a lot stronger! thanks for this one Alice 💜😊

W3/D4 Active Recovery/Core

More workouts from Alice (Pineapplebrat) Klomp